New Ways to be Nutritious

Healthy eating doesn’t have to be a hassle.

It can be hard to eat healthy as fall rolls around, but it happens to be an important time to eat well. Jessica Welch, a clinical dietitian at Allina Health, says vitamin D is the most common vitamin that people lack  as the weather cools down since they’re less spending time in the sun. She recommends taking a supplement as it can be hard to get enough vitamin D through food alone.

 Some of Minnesota’s best fall produce includes Brussel sprouts, carrots, cauliflower, sweet potatoes, apples and squash. She suggests incorporating these foods into a daily diet by doing more preparation ahead of time. Cutting up fruits and veggies for snacks and steaming vegetables for side dishes throughout the week are just a few ideas.  Also, add some healthier alternatives, such as sweet potato noodles, which are a “great substitute for pasta and cook really fast,” Welsh says.  

Here are some recipes that Welch recommends to try this fall.

Oven-roasted Root Vegetables

4 garlic cloves, minced
3 Tbsp. extra-virgin olive oil
2 Tbsp. fresh rosemary leaves
Sea salt, to taste
Black pepper, to taste
1 pound fresh beets, peeled and cut into 1-inch pieces
1 large sweet potato, peeled and cut into 1-inch pieces
2 to 3 medium parsnips, peeled and cut into 1-inch pieces
4 to 5 small purple potatoes, cut into 1-inch pieces (You can also use another kind of potato of your choice.*)
1. Preheat oven to 425 F.
2. In a large bowl, combine garlic, oil and rosemary. Add salt and pepper, if desired.
3. Add root vegetables and stir until well-coated.
4. Pour vegetable mixture on a baking sheet or into a 2-quart oven-safe dish. Bake for 30 to 40 minutes, stirring halfway through cooking time.
5. Serve warm.

Makes 4 servings

Vegetable and Chickpea Soup
3 Tbsp. extra-virgin olive oil
2 medium yellow onions, roughly chopped
12 cloves garlic, minced
1 Tbsp. ground cumin
2 Tbsp. ground coriander
1 ½ pounds sweet potatoes, roughly chopped
1 ½ pounds butternut squash, roughly chopped
1 ½ pounds russet potatoes, peeled and roughly chopped
1 pound carrots, roughly chopped
2 quarts low-sodium vegetable broth
2 15½-ounce cans chickpeas (garbanzo beans), drained and rinsed
⅓ cup fresh chopped cilantro
⅓ cup fresh chopped parsley
2 cinnamon sticks

1. In a large stock pot, heat oil over medium heat. Add onion, stirring occasionally for 5 to 7 minutes. Add garlic and cook for 2 minutes. Add cumin and coriander and cook for 1 minute. Add vegetables and cook for 3 to 4 minutes.
2. Add broth, chickpeas, cilantro, parsley and cinnamon sticks. Turn heat down to low-medium. Cover and simmer for 25 to 35 minutes.
3. Using a slotted spoon, remove cinnamon sticks. Serve warm.

Makes 10 servings